Cinnamon pecan coffee cake, deconstructed!

When I clerked for a judge on the Missouri Court of Appeals, I was often greeted in the morning by the smell of warm baked goods wafting through the library.  Our librarian, who hailed from the deep South, was an incredible baker.  When she graced us with one of her delectable treats, the pan was always scraped clean by 9 a.m.  Those who dallied, lost.

Since those days, I have adjusted the recipe slightly, and sometimes add apples or pears to the filling.  But it is still a recipe that never lasts through the morning.  Perhaps it’s because when baking, this coffee cake fills the house with wonderful scents.  Or maybe it’s because the combination of fat, sugar and cinnamon simply satisfies the belly. 

If time is short in the morning, try preparing this recipe the night before and popping it in the oven when you awake.  After you have showered, you not only have a delicious accompaniment to your coffee, but your house smells sooooo good!

Cinnamon pecan coffee cake

The cake:

2 c. sugar

2 c. flour

1 c. sour cream

½ c. butter

½ c. shortening

2 eggs

1 TB. vanilla

1 tsp. baking powder

¼ tsp. salt

Cream the butter and shortening, and add the eggs. Blend until smooth.  Add the other ingredients and mix well.  Place a sheet of parchment paper on the bottom of a 9” x 13” baking dish.  Lightly spray the sides of the baking dish with cooking spray.  Pour the cake mixture into the pan.  Carefully tap on a counter to eliminate air pockets.

The filling:

2 c. chopped pecans

1 c. brown sugar

½ c. butter

1 tsp. cinnamon

Optional:  1/2 c. peeled and finely chopped Granny Smith apples or pears

In a small bowl, blend all ingredients well.  Sprinkle on top of the cake batter, and swirl in using a knife.  Bake at 350 degrees for 50 minutes or until a toothpick comes out clean.

Cinnamon coffee cake, deconstructed

The cake:

2 c. sugar

>Health alert: If sugar is a dietary concern, it may be replaced with a sugar substitute, such as Stevia or Splenda. 

2 c. flour

>Health alert: If white flour is a dietary concern, if may be replaced with almond, or hazelnut flour, or any gluten-free variety of flour. 

>Ingredient alert: While whole wheat flour may also be used, it may be necessary to increase the amount of moisture used in the cake batter. 

1 c. sour cream 

>Fat alert:  Sour cream is high in fat.  Reduced or no-fat varieties are available.  In the alternative, any variety of light plain or vanilla yogurt, or Greek yogurt, may be used. 

 >Health alert:  Sour cream is a dairy product.  If dairy products are a dietary concern, a vegan sour cream substitute may be used.  

>Ingredient alert:  Check the labels of any reduced or fat-free substitution carefully.  “Light” may mean low in fat.  However, it often translates into high in sugar! 

½ c. butter

>Fat alert:  Butter is fat.  It may be replaced with a light butter or margarine.  In the alternative, the butter may be replaced with an equal amount of cooked white bean puree, or ¼ cup of applesauce. 

>Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, margarine or vegetable oil may be used. 

>Ingredient alert:  Substituting the butter with another ingredient will change the flavor.  Adjustments may have to be made to the spices or flavorings used. 

½ c. shortening 

>Fat alert:  Shortening is fat.  It may be replaced with a light butter or margarine, or an equal amount of cooked white bean puree.  In the alternative, ¼ cup of applesauce may be used.  

>Ingredient alert:  If cooked bean puree is used, it may be necessary to thin it with water or milk.

2 eggs

>Health alert:  If whole eggs are a dietary concern, they may be replaced with four egg whites, or a comparable amount of egg substitute.  

>Ingredient alert:  The eggs in this recipe aid the cake batter in rising.  It may be necessary to add a pinch more baking powder. 

1 TB. vanilla

1 tsp. baking powder

¼ tsp. salt

(Follow the instructions above.)

The filling:

2 c. chopped pecans

>Fat alert:  Nuts are high in fat.  The amount of nuts used may be reduced or eliminated.  In the alternative, finely diced apples or pears may be used as a substitute.  

>Health alert:  If nuts present an allergy concern, they may be eliminated and/or replaced with finely diced apples or pears.

1 c. brown sugar

>Health alert:  If sugar is a dietary concern, a sugar substitute, such as Splenda brown sugar blend, may be used.

½ c. butter

>Fat alert:  Butter is fat.  If fat is a concern, the amount may be reduced, or replaced with a ¼ cup applesauce. >Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, margarine or vegetable oil may be used.

1 tsp. cinnamon

Optional:  1/2 c. peeled and finely chopped Granny Smith apples

(Follow the instructions above.)

French toast casserole, deconstructed

Some mornings call for a little more than breakfast out of a box!  Usually, I’ll whip up some blueberry pancakes, or pecan waffles with a warm maple syrup.  But sometimes, upping the breakfast game is called for!

As a long-time fan of bananas foster and French toast casserole, I decided to combine the two into a gastronomic delight.  While I serve this for breakfast, I suspect it would be a hit for dinner as well!

Jane’s French toast casserole

1/2 c. melted butter

1 c. brown sugar

1 large loaf brioche, cut into 1” cubes and air-dried overnight. (Approximately 8 cups.)

4 eggs

1 ½ c. heavy whipping cream

2 bananas, peeled and thinly sliced

1 c. chopped pecans

1-2 tsp. rum extract

Optional:  Maple syrup, caramel or chocolate sauce, or whipped cream

Blend the melted butter and brown sugar.  Set aside.

Beat the eggs until the mixture is a light yellow.  Add the cream and rum flavoring, and stir.  Set aside

Line the bottom of the baking dish with parchment paper, and lightly grease all sides with a cooking spray.  Spread half of the bread cubes on the bottom.  Add the bananas and ½ cup pecans.  Pour the butter and brown sugar mixture on top. Let sit for about an hour, until the mixture is well absorbed.  Spread the remaining bread cubes on top.  Pour the eggs and cream mixture on top, and sprinkle with the remaining chopped pecans, and more banana slices, if desired.  (Note:  The mixture should cover all the bread crumbs.  If It doesn't, add another beaten egg.)  Let the mixture sit for an hour.  Cover and refrigerate overnight.

Remove the baking from the refrigerator, and bake, covered, for 30 minutes at 350 degrees.  Remove the cover, and let cook another 15 minutes, until the top is golden brown.  Serve with a drizzle of maple syrup, caramel or chocolate sauce, or a spoonful of whipped cream.

Jane’s French toast casserole, deconstructed

½ c. melted butter 

>Fat alert:  Butter is fat.  In this recipe, the butter interacts with the brown sugar to create a buttery, caramel-like sauce.  If fat is a dietary concern, try light butter or a light margarine.  In the alternative, the amount of butter may be reduced to no less than ¼ cup or a reduced-fat caramel sauce may be used. 

 >Ingredient alert:  If a caramel sauce is substituted, eliminate both the butter and the brown sugar in this recipe. 

1 c. brown sugar 

>Health alert:  If sugar is a concern, a sugar substitute, such as Splenda Brown Sugar Blend, may be used.  In the alternative, a low-sugar or sugar-free caramel sauce may be used. >Ingredient alert:  If a caramel sauce is substituted, eliminate both the butter and brown sugar in this recipe.

1 large loaf brioche, cut into 1” cubes and air-dried overnight.  (Approximately 8 cups.)

>Health alert:  Brioche can a significant amount of butter, as well several eggs.  Any type of bread or bread product that will absorb the egg and cream mixture can be substituted. 

4 eggs 

>Health alert:  If eggs are a dietary concern, eggs whites or an egg substitute, such as Better n’ Eggs or Egg Beaters, in comparable amounts, may be used.  

>Ingredient alert:  Do not eliminate, or reduce the amount of eggs or egg product used.  The eggs in this recipe are used to create a custard, resulting in a mock soufflé. When baked, the casserole will puff up!   Use of an egg substitute may result in less rise.  Elimination will simply leave a soggy mess!

1 ½ c. whipping cream

>Fat alert:  There is a significant amount of fat in cream.  However, it can be replaced with any variety of half and half, or milk.

2 bananas, peeled and thinly sliced

>Ingredient alert:  Bananas are an essential ingredient in this recipe.  However, if necessary, they can be eliminated.  A teaspoon of banana flavoring may be added as a substitute. 

1 c. chopped pecans 

>Health alert:  If nuts are a dietary concern, they can be eliminated. 

1-2 tsp. rum extract or flavoring

>Ingredient alert:  Rum extract or flavoring is made in many different ways.  Check labels carefully to ensure your choice does not raise any dietary concerns. 

Optional:  Maple syrup, caramel or chocolate sauce, or whipped cream.

(Follow the instructions above.)

Pulled pork, deconstructed

One of the easiest dishes to make for crowd is pulled pork.  Simply season it with a rub, let it marinate overnight, and in the morning, dump it in a crock pot with a liquid and some vegetables.  It cooks all day, unattended, and when it is ready, it is tender and delicious.

Besides the composition of the dry rub, there seems to be only three big issues regarding pulled pork.  Should it be served with barbecue sauce, and if so, what kind?  And if it’s served on a bun, do you top it with coleslaw?

Jane's pulled pork

4-5 lb. rolled pork loin roast

3 TB. sweet paprika

3 TB. Kosher salt

2-3 TB. brown sugar

1 TB. garlic powder

1 TB. onion powder

1 TB. ground mustard

1-2 tsp. cayenne pepper

Red pepper, sliced, seeds removed

Large onion, sliced

1 c. beer

Optional:  2 chopped Jalapeno peppers

Optional:  Can diced tomatoes, strained

Optional:  Barbecue sauce (See recipe below)

In a small bowl, mix together the spices.  Sprinkle half on a large sheet of wax or parchment paper.  Roll the pork roast in the spices until all sides are well covered, adding more as needed.  Save any extra seasonings.  Wrap the roast tightly in plastic wrap and refrigerate overnight.

The next day, layer peppers and onions on the bottom of a large crock pot, and cover with the beer.  Lay the pork roast on top, cover and cook for 6-8 hours on low, until the pork shreds easily with a fork.  (Note: Crock pot cooking temperatures vary widely.  A "low" temperature setting on one may be the "medium" or "high" setting on another. Check the pork after four hours to make sure it is not cooking too fast.)  Remove the roast from the crock pot, and shred completely.  Collect one cup of cooked onions and peppers, plus ½ cup rendered juices, and set aside.  Mix in the remaining cooked onions and peppers, rendered juices, and remaining spices.  Toss until well mixed.  Taste and add more seasoning if desired. 

Serve warm on rolls, pita bread, and tortillas or alone.

Jane's pulled pork, deconstructed

4-5 lb. rolled pork loin roast

>Fat alert:  While pork tends to be lower in fat that other meats, some choices are less fatty.  The pork shoulder (traditionally cut into a Boston Butt and a Picnic Roast) has more fat than the pork loin or tenderloin.  I have used all for pulled pork.   Shredded chicken can also be used.

>Ingredient alert:  Fat makes meat moist.  For leaner meats, more liquid will be required. 

 >Ingredient alert:  If chicken is substituted for pork, two approaches may be used.  Boneless, skinless chicken may be rolled in the rub, wrapped in plastic and refrigerated overnight.  Chicken with the skin on will not absorb the rub well.  It is best added to the meat after it has been shredded.  Any variety of chicken is best baked at 375 degrees until the internal temperature for breasts reaches 165 degrees and thighs, 170 degrees.  Depending on the cut of chicken, cooking times can range from 45 minutes to an hour. 

3 TB. sweet paprika

3 TB. Kosher salt

>Health alert:  This recipe is high in salt.  If salt is a concern, use a salt substitute.  In the alternative, the amount of salt may be reduced or eliminated. 

2-3 TB. brown sugar

>Health alert:  Brown sugar gives great flavor to pulled pork.  But sugar is a dietary concern, the amount cane be reduced or eliminated.  In the alternative, it can be replaced with a sugar replacement, such as Splenda Brown Sugar Blend, or cinnamon.  

1 TB. garlic powder

1 TB. onion powder

1 TB. ground mustard

1 tsp. cayenne pepper

Red pepper, sliced

Large onion, sliced

1 c. beer 

>Health alert:  If alcohol is a dietary concern, it can be replaced with water, the juice from the diced tomatoes or apple juice.

>Health alert:  Apple juice can be high in sugar.  If sugar is a dietary concern,  reduced-sugar varieties are available.  In addition, the juice may be diluted with water. 

Optional:  2 chopped Jalapeno peppers

Optional:  Can diced tomatoes, strained

Optional:  Barbecue sauce (See recipe below)

(Follow the instructions above.)

There are many varieties of barbecue sauce on the market, some made specifically to address dietary concerns.  Read the labels carefully.  However, coming from the “if you make it, you know what’s in it” school of thought, I often use this recipe:

Jane's simple barbecue sauce

2 c. tomato ketchup

½ c. rendered juices

1/3 c. apple cider vinegar

1/3 c. brown sugar

2 TB. yellow mustard

1 tsp. onion powder

1 tsp. garlic powder

½-2 tsp cayenne (to taste)

1 c. cooked peppers and onions, pureed

In a large pot, whisk together all the ingredients  Bring to a boil for one minute, and remove from the heat.  Let cool, and serve.  

Jane's simple barbecue sauce, deconstructed

2 c. tomato ketchup

>Health alert:  Ketchup can be high in salt and sugar.  There are reduced sodium and sugar varieties available.  But read the labels carefully. 

½ c. rendered juices

>Fat alert:  Depending on the meat used, the rendered juices may contain a significant amount of fat.  If this is a concern, the juices may be eliminated. 

1/3 c. apple cider vinegar

1/3 c. brown sugar

>Health alert:  If sugar is a dietary concern, a sugar substitute may be used.  The amount of sugar may also be reduced, or eliminated.

>Ingredient alert:  Reducing or eliminating the sugar will affect the flavor.

2 TB. yellow mustard

1 tsp. onion powder

1 tsp. garlic powder

½ -2 tsp. cayenne (to taste)

1 c. cooked peppers and onions, pureed

(Follow the instructions above.)

Chocolate whipped cream cake, deconstructed

I’ve eaten a lot of birthday cakes in my day.  Some have been dry, some too sweet, some too bland, and many badly frosted.  Maybe that’s why I tended to shy away from baking them.

All that changed when I tried a family recipe for a whipped cream cake.  The recipe was simple, but the cake was light, moist, and tasty.  After playing with the recipe a bit to adjust the flavors to my liking, I created a cake that is easy to make and pleasing to the palate.  It is a sinful indulgence, perfect for birthdays and other special occasions!

Jane’s chocolate whipped cream cake

2 c. cake flour

2 c. brown sugar

¾ c. unsweetened cocoa

1 tsp. salt

1 ½ tsp. baking powder                                                                              

1 ½ tsp. baking soda

½ c. vegetable oil

1 c. sweetened condensed milk

2 large eggs, separated

2 TB. Kahlua

2 tsp. vanilla extract

2 tsp. expresso powder

Optional:  Mini-semi sweet chocolate chips

Optional:  Chocolate shavings

Optional:  ground hazelnuts

Optional:  Sliced strawberries

Preheat the oven to 350 degrees.  Line two nine-inch pans with parchment paper, and lightly coat all sides with a cooking spray.  Dust with flour or cocoa. 

Sift the dry ingredients, except for ½ cup sugar, into a large mixing bowl.  Add the oil, egg yolks, and sweetened condensed milk, and blend well.  

Beat the egg whites until frothy.  Add in ½ cup sugar, and beat until stiff and shiny.  Fold into the cake mixture, stirring until just blended.  

Pour into two nine-inch pans and bake for 40 minutes or until a toothpick comes out clean.  Let cool completely.  Cut each cake in half to form four layers.  Separate with parchment or wax paper.

Quick and easy chocolate mousse filling

1 large box of dark chocolate pudding mix

1 ¼ c. whole milk

4 c. whipped cream

Add the milk to the pudding mix and stir.  The mixture will be thick.  Blend in the whipped cream, a cup at a time, until the mixture is well-blended.  Refrigerate at least one hour.

Whipped cream frosting

2 c. chilled whipping cream

¼-1/2 c. sugar

1 TB. Kahlua

In a chilled metal bowl, add the cream and beat until it just begins to thicken.  Add the sugar and Kahlua until stiff peaks form.  Refrigerate for one hour.

To assemble the cake:  Place one layer on a large, flat, round plate, about 10 inches in diameter.  Add 1/2 of the filling to the center of the cake and spread evenly within 1 inch of edges.  Sprinkle with chocolate chips, nuts and/ or strawberry slices if desired.  Top with the next cake layer, and spread a thick layer of whipped cream within one inch of the edges, and sprinkle with chocolate chips, strawberries and/or nuts if desired.  Top with the third layer of cake, add the other ½ of chocolate mousse filling and spread to within one inch of the edges, and sprinkle with chocolate chips, sliced strawberries and/or nuts.  (Make sure all layers are lined up evenly.)  Top with the final layer.  Spoon the remaining whipped cream on top and spread evenly on the top and sides.   Sprinkle generously with chocolate shavings, and add sliced strawberries in a decorative style if desired. Flat chocolate pieces may also be added to the side of the cake (I like the ones with gold decorations).  Refrigerate covered.  (Note:  Save any leftover mousse for snacking, and any leftover whipped cream to serve with berries!)

Jane’s chocolate whipped cream cake, deconstructed

2  c. cake flour

>Health alert:  If white flour presents a health concern, consider replacing it with gluten-free, almond, hazelnut, buckwheat, or tapioca flour.  (NOTE:  Almond or hazelnut flour are ground nuts, in very significant amounts.  If you have any sensitivity to nuts, replace the white flour with other choices.)

>Ingredient alert:  Buckwheat flour will rise less than the other possible replacements.  You may need to increase the amount of baking powder.

2  c. brown sugar

>Health alert:  This recipe is high in sugar.  If sugar presents a dietary concern, the brown sugar may be replaced with one cup of Splenda brown sugar blend, or one half of the brown sugar may be replaced with ½ cup of Splenda. 

>Ingredient alert:  A total replacement of the sugar may affect the texture, as well as the moisture, in the cake.  Replacing only half of the sugar works best.  But if total replacement is required, decrease the baking temperature, as well as the baking time.  Increasing the fat in the cake mixture by two tablespoons will also address the problem. 

¾ c. unsweetened cocoa

1 tsp. salt

1 ½ tsp. baking powder                                                                              

1 ½ tsp. baking soda

½ c. vegetable oil 

>Fat alert:  Oil is fat.  The best substitute appears to be prune puree. Replace the oil with ½ cup.   (I think baby food has the best consistency and color for chocolate cake.)  You can also replace half the oil with prune puree.  Other possible substitutes include 1/2 cup of yogurt (try vanilla for extra flavor), applesauce, or a comparable amount of silken tofu.

>Ingredient alert:  Replacing the oil in this recipe will have an impact on the texture and moisture.  It is recommended that the baking temperature be reduced by 25 to 50 degrees.  If replacing the oil with prune puree, decrease the baking time.  Monitor the cake carefully to prevent under or over-baking.  

1 c. sweetened condensed milk 

>Fat alert:   Sweetened condensed milk is high in fat, but low-fat and fat-free versions are available.

>Health alert:   Sweetened condensed milk is high in sugar.  If sugar is a dietary concern, any variety of milk may be substituted. 

2 large eggs, separated

>Health alert:  If whole eggs present a health concern, they can be replaced with 4-6 egg whites, or a comparable amount of a commercial egg substitute.  

>Ingredient alert:  Eggs are the leavening agent in this recipe.  They make the cake rise, giving them a lighter consistency.  It may be necessary to add more baking powder, or use a self-rising flour, to accomplish the same effect. 

2 TB. Kahlua 

>Health alert:  If alcohol is a dietary concern, the Kahlua may be replaced with cold coffee, additional vanilla, or eliminated. 

2 tsp. vanilla extract

2 tsp. expresso powder

Chocolate mousse filling (see notes below)

Whipped cream (see notes below)

Chocolate shavings

Optional:  Mini-semi sweet chocolate chips

Optional:  ground hazelnuts

Optional:  flat chocolate pieces

Optional:  sliced strawberries

(Follow the instructions above.)

Quick and easy chocolate mousse filling, deconstructed

1 large box of dark chocolate pudding mix

>Health alert:  Pudding mix is high in sugar.  Reduced-sugar or sugar-free versions are available.

1 ¼ c. whole milk

>Fat alert:  Whole milk is high in fat.  If fat is a dietary concern, it may be replaced with a reduced-fat or skim milk.

8 oz. whipped topping or 3 c. whipped cream 

>Fat alert:  Whipped topping or whipped cream can be high in fat.  If fat is a dietary concern, it can be substituted with a low or no-fat whipped topping.

(Follow the instructions above.)

Whipped cream frosting, deconstructed

2 c. chilled whipping cream

>Fat alert:  Whipped cream can be high in fat.  If fat is a dietary concern, it can substituted with a low or no-fat whipped topping. 

¼-1/2 c. sugar 

>Health alert:  If sugar is a dietary concern, it may be reduced, eliminated, or replaced with a sugar substitute. 

1 TB. Kahlua

>Health alert:  If alcohol is a dietary concern, the Kahlua may be replaced with vanilla, or eliminated.

(Follow the instructions above.)

Picnic salads, deconstructed

Few traditional picnic salads are healthy.  Most contain fat, sugar or salt, or all of the above!  Add to that sugar and fat-laden desserts, and barbecues can be a dietary disaster! 

Fortunately, most invites to a cook-out ask you to bring a dish to share  Bring the one that meets your dietary needs.   And if you’re hosting the barbecue, you control the menu. Take advantage.  It’s your party!

The classic barbecue menu?   Baked beans, potato or a vegetable salad, and a pasta salad.  Fortunately, all can be adjusted for healthier results.

Jane’s baked beans

12 c. water
2 lbs. pea (navy) beans, soaked overnight

½ c. brown sugar

½ c. dark molasses

4 large onions, chopped

2 TB. salt

4 tsp. dry mustard

4 bacon slices, cut into one inch pieces

Optional: Chopped pork sausage or shredded pork

Rinse the beans.  To a large Dutch oven, add the beans and water.  Bring to a boil.  After two minutes, remove from the heat, cover, and let stand one hour. Bring the contents of the pot back to a boil.  Reduce the heat to medium, and simmer the beans one hour, stirring occasionally.  

Preheat the oven to 350 degrees. Add the remaining ingredients and bake, covered, one hour, stirring often.   Remove the cover, and bake one more hour, or until the beans are just tender.  (Note:  After removing the cover, I sometimes add strips of bacon on top, and let them roast.  It adds great flavor to the final product!)

Jane’s baked beans, deconstructed
2 lbs. pea (navy) beans, soaked overnight

½ c. brown sugar

>Health alert: If sugar is a dietary concern, a sugar substitute, such as Splenda Brown Sugar Blend, may be substituted.   Only ¼ cup is needed in this recipe.  In addition, the sugar may be replaced with a sugar-free low-carb molasses. 

½ c. Blackstrap or dark molasses

>Health alert:  Blackstrap molasses contains a variety of minerals that promote your health. However, it is made by boiling sugar.  If you are watching your sugar intake, try a sugar-free, low-carb molasses. 

4 large onions, chopped

2 TB. salt

4 tsp. dry mustard

4 bacon slices, cut in one inch pieces

>Fat alert :  Bacon is high in fat.  In this recipe, the bacon fat is used to sauté the onions.  The cooked bacon is crumbled and added to the beans.  In the alternative, a light touch of cooking spray can be used to sauté the onions until soft, or the onions may be roasted in the oven.  Turkey bacon or shredded pork may be used in place of the bacon in the beans, or the bacon may be eliminated.

>Ingredient alert:  Bacon adds to the flavor profile of these beans.  If eliminated, consider adding a ham hock to the beans while they are cooking. 

(Follow the instructions above.)

Jane's BLT pasta salad
One box pasta, cooked and drained

12 strips bacon, fried and crumbled

4 Roma tomatoes, cut into chunks

½ c. chopped lettuce or spinach

½ c. cubed  or shredded mozzarella cheese

1/3 c. mayonnaise

1/3 c. sour cream

4 TB. chopped green onions

1 TB. chopped thyme

1 large clove of garlic, minced

Kosher salt and freshly ground pepper to taste

In a large bowl, mix together the mayonnaise and sour cream, and blend well. Add all ingredients but the bacon, and toss.  Taste, and season with salt and pepper as desired.  Crumble the bacon into the mixture.  Toss and serve at room temperature.

Jane's BLT pasta salad, deconstructed

One box pasta, cooked and drained

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include rice, whole wheat, whole grain, and black bean pasta.

12 strips bacon, fried and crumbled

>Fat alert:  Bacon is high in fat.  In the alternative, a turkey or vegetarian bacon may be used.  A low-fat ham, finely diced, may also be substituted.

4 Roma tomatoes, cut into chunks

½ c. chopped lettuce or spinach

1/2 c. cubed or shredded fresh mozzarella cheese

>Fat alert:  Cheese is high in fat.  However, reduced fat and no-fat versions are available.  For example, fresh whole milk mozzarella cheese is higher in fat than a low-moisture skim milk version.  However, it is important to check labels carefully.

>Health alert:  While many versions of mozzarella cheese are low in salt and sugar, it is important to check the labels carefully.  Some food processors believe adding more salt or sugar boosts the flavor of the cheese.  

1/3 c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  A wide variety of low and reduced-fat varieties are available, and may be used as a substitute.  In addition, consider substituting Greek yogurt for the mayonnaise and sour cream. 

>Ingredient alert:  A reduction in the fat in mayonnaise often translates into an increase in sugar or salt. Check the labels carefully.

1/3 c. sour cream 

>Fat alert:  Sour cream is high in fat.  A wide variety of low and no-fat varieties are available, and may be used as a substitute.  In addition, consider substituting Greek yogurt for the mayonnaise and sour cream. 

4 TB. chopped green onions

1 TB. chopped thyme

1 large clove of garlic, minced

Kosher salt and freshly ground pepper

(Follow the instruction above.)

Jane's quick and easy potato salad

4 large red potatoes, peeled (optional),

   diced and boiled until just tender

½ c. chopped celery

½ c. chopped red onion

¼ c. chopped radishes

2-4 sliced boiled eggs, diced

1 c. Ken's light Vidalia onion dressing 

½ c. mayonnaise

2 TB. chive flowers, chopped

1 TB. chives, chopped

Optional:  Bacon (crumbled)

Salt, pepper, and sugar

water

Blend the Vidalia onion dressing and mayonnaise. Add the chives. (Note: Chive flowers can have a strong onion/garlic flavor.  Taste before adding to the salad dressing.  You may want to limit the amount used.)  Taste the dressing, and add salt, pepper, and sugar as needed. 

To a saucepan, add the potatoes, salt and enough water to cover the potatoes.  Boil until just tender.  Drain and while still warm, pour into a large mixing bowl.  Add enough dressing to lightly coat the potatoes, and stir.  Add the vegetables and eggs.  Taste and adjust for seasonings.  Refrigerate, covered, until serving. 

Jane's quick and easy potato salad, deconstructed

4 large red potatoes, peeled (optional), diced and boiled until just tender

>Health alert:  If potatoes are prohibited on your diet, substitute cauliflower, parsnips, broccoli, or any other root vegetable.  For a crunchier salad, leave the replacement vegetables raw, or slightly blanched. 

½ c. chopped celery

½ c. chopped red onion

¼ c. chopped radishes

2-4 sliced boiled eggs, diced

>Health alert:  If eggs are a dietary concern, the amount used in the salad can be reduced, or the eggs may be eliminated. 

1 c. Ken's light Vidalia onion dressing

>Health alert:  Although this dressing is labeled "light," check the label carefully.  If it raises dietary concerns, make your own using the recipe below.

½ c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  A wide variety of low and reduced-fat varieties are available, and may be used as a substitute. 

2 TB. chive flowers, chopped

1 TB. chives, chopped

Salt, pepper, and sugar/sweetener

(Follow the instructions above.)

Jane's roasted Vidalia onion dressing

2 thickly sliced Vidalia onions, roasted, juice preserved

Up to 1 ½ c. vegetable or canola oil

1 clove garlic, roasted

1/3 c. sugar

1 tsp. Dijon mustard

1 tsp. salt

Add all ingredients to a blender and liquefy.  Pour into a storage container and refrigerate.  (Note:  depending on the amount of oil used, the oil may solidify.  It may be necessary to remove the dressing from the refrigerator and bring it to room temperature before using.) 

Shake vigorously before using.

Jane's roasted Vidalia onion dressing, deconstructed

2 thickly sliced Vidalia onions, roasted, juice preserved

Up to 1 ½ c. vegetable or canola oil 

>Fat alert:  Oil is fat.  In this recipe, it may be reduced, or eliminated. The oil may also be replaced with water or white wine. 

>Ingredient alert:  The oil in this recipe thins the dressing for easier application to the vegetables.  Elimination of a thinning ingredient will result in a chunkier, more sauce-like consistency.  In addition, the elimination of oil, and the addition of the water or white wine will change the flavor of the dressing.  Begin by adding a small amount at a time. 

1 clove garlic, roasted

1/3 c. sugar

>Health alert:  If sugar is a concern, the amount may be reduced or replaced with a sugar substitute. 

1 tsp. Dijon mustard

1 tsp. salt

(Follow the instructions above.)

Jane's oriental cabbage salad

½  head cabbage, finely chopped

1 medium red onion, thinly sliced

½  can water chestnuts, drained and sliced

¼ c. julienned red pepper

¼ c. julienned carrots

½ cup dry-roasted peanuts or thinly sliced almonds

1-2 TB. rice wine vinegar (to taste)

2-4 TB. canola or vegetable oil

1 TB. minced garlic

1-2 tsp. sesame oil (to taste)

Seasoning packet from Ramen noodles (chicken or beef)

1 tsp. sugar

In a bowl, whisk together the vinegar, oil, garlic, Ramen seasoning packet, and sugar.  Taste and adjust seasonings if needed.  Add the cabbage, onion, water chestnuts, carrots, and red pepper, and mix well.  Let sit at room temperature for one hour, tossing occasionally.  Just before serving, drain off any excess dressing and toss with the nuts.

  

Jane's oriental cabbage salad, deconstructed

½  head cabbage, finely chopped

1 medium red onion, thinly sliced

½  can water chestnuts, drained and finely chopped 

>Health alert:  Water chestnuts can be canned with a solution high in salt or sugar.  Check the label carefully.  If necessary, the chestnuts may be rinsed before using.

½  can water chestnuts, drained and finely chopped

¼ c. julienned red pepper

¼ c. julienned carrots

>Fat alert:  Nuts are high in fat.  They may be substituted with sesame seeds, or crushed Ramen or chow mien noodles. >Ingredient alert:  Dry roasted peanuts are also high in sugar and salt.  Plain peanuts may be used. 

>Ingredient alert:  If a peanut allergy is a concern, substitute crushed Ramen or chow mien noodles. 

1-2 TB. rice wine vinegar (to taste)

2-4 TB. canola or vegetable oil (to taste)

>Fat alert:  Oil is fat.  Although only a small amount is required in this recipe, it may be substituted with water, or eliminated. 

1 TB.  finely minced garlic

1-2 tsp. sesame oil (to taste)

>Fat alert:  Sesame oil is high in fat.  If necessary, it can be eliminated or replaced with a healthier oil, such as sunflower or pumpkin seed oil.  It may also be eliminated. >Health alert:  If you are allergic to nuts, chances are you will also have a reaction to sesame oil.  It may be replaced with another type of oil.  Check the labels carefully for nut additives.

Seasoning packet from Ramen noodles (chicken or beef) 

>Health alert:  Unfortunately, the key ingredient in a Ramen noodle seasoning packet is MSG.  If this is a concern, it may be replaced with a pinch of onion powder, ground ginger, garlic powder, black pepper, and salt.

1 tsp. sugar

>Health alert:  If sugar is a dietary concern, it may be replaced with a sugar substitute, or eliminated. 

(Follow the instructions above.)